Have you ever been told your back pain is due to:
👉 facet joint dysfunction
👉 osteoarthritis
👉 inflammation?
If you have ever been told this…and then wondered what on Earth you can do about it…you are NOT alone!
So many new clients walk into my room with the No. 1 question… “is there anything that can be done?”
I never hesitate with the answer…because if you want to feel freedom for your back…then having a guided research-proven plan of action is a MUST.
What we do know through extensive research is…when you strengthen the spine you reduce stress on your spine including the facet joints.
The facet joints are one of the most common causes of chronic low back pain, with a prevalence of up to 41% (1)
If making your back happy sounds good to you, then buckle up, as I’m about to share an incredible resource for support right here with you today 🙂
Today I’ve got a solid foundation for you that I used as my frame-work to create the ‘Low Back Plan’ launching soon!
Prepare to see the evidence of support…and get on track to feeling great!
So Jana…you might be asking What are these facet joints you mention??
facet joints allow for flexion & extension of the spine, with a little rotation. They are synovial joints & prevent the vertabrae from slipping over each other.
So they are important little joints, which are affected by age, degeneration, inflammation + weight.
Is there any treatment or management for my facet joints?
Good news!! Physical therapy like physiotherapy + hands on massage + specific exercises can strengthen the spine + support the facet joints.
After initial painful symptoms are controlled research (2) shows the following moves considerably helpful for the long term support:
stretch the muscles around the spine especially if you have a deep curve in your low back (known as a lordosis) (3)
then strengthen with your spine stabilised in neutral
Here are 3 moves to get easing out in the part phase
cat cow with resistance for more targeted approach (see this instagram post)
shell stretch abductor stretch (shown below)
Phase 2
Research shows specific core strengthening reduces the stress on the facet joints especially isometric work. Isometric work is holding the core in stillness, in neutral alignment, under load (4)
These 3 moves were proven top-notch (2):
planks shoulder bridges side planks
So of course with all this research I had to turn into into actionable steps!!
For research-proven methods make sure you are IN for Februarys online challenge…I’ve named it the ‘Low Back Plan’ and has a guided sequence of 8 videos to ease your back + strengthen your facet joints in approximately 20-30 min blocks!
You can join us for 30 days and get the whole plan for just £18! Cancel anytime, there is no contract here 🙂
So go ahead—fire up your laptop & click here to raise your hand and tell me you want to get in on the goodness!
If you feel now is your time for self-care, you will love this: click here for details
Research for this blog:
(1) https://www.ncbi.nlm.nih.gov/books/NBK541049/
(2) Moon HJ, Choi KH, Kim DH, et al. Effect of lumbar stabilization and dynamic lumbar strengthening exercises in patients with chronic low back pain. Ann Rehabil Med. 2013;37
(3) MALANGA G. et al, Lumbosacral Facet Syndrome Treatment & Management., 2013
(4) Marc Safran, James E. Zachazewski,David A. Stone “Instructions for Sports Medicine Patients”, p362
